newb (but not newb) question about sets

B

Bangtail

0
:confused:

Alright, well. I've posted before but its been a least 3 months if not longer, and im in need of some new advice (possibly the same, i cant remember ;( ).

Im 24, 5'11ish, and 175 pound. Im flubby, or what you would call skinny fat? or something like that. (i blame it on the fact that i used to be 240 pounds, and lost it all due to illness, in a span of 7-8 months)

I eat a fair amount, and am looking to bulk up. But my question is more about excersizes in general and program formation.

I only have a set a dumb bells at the moment (30lbs).

Here is the routine i currently use (its full body, tues/thurs/sun)

Tues:

Sets: 4
Reps: 12(ish most times)
weight: 30lbs
rest: 90 secs

1)Military press 4x10x30
2)Farmers Walk 4x12x30
3)Bent Over Rows 4x12x30
4)Push Ups 4x12xBody weight
5)Flat Fly 4x12x30
6)Flat Press 4x12x30

Thurs:

Sets: 3
Reps: 14(ish most times)
weight: 30lbs
rest: 90 secs

1)Military press 4x10x30
2)Squat 4x14x30
3)Bent Over Rows 4x14x30
4)Push Ups 4x14xBody weight
5)Incline Fly 4x14x30
6)Incline Press 4x14x30

Sun:


Sets: 4
Reps: 12(ish most times)
weight: 30lbs
rest: 90 secs

1)Military press 4x10x30
2)Farmers Walk 4x12x30
3)Bent Over Rows 4x12x30
4)Push Ups 4x12xBody weight
5)Decline Fly 4x12x30
6)Decline Press 4x12x30

It generally cycles like that, farmers walk/ squat....inline/decline/flat...3/4...12/14

Ill be the first to admit i don't really know what im doing.

I know I should be doing weights that only allow me to do 8 max reps if im trying to bulk, but getting 2x40lbs weights home on the subway sucks.

I fear that Im adapting. In fact I know I am. I had modest gains in the first month or two, then it seemed to level out. Ive only been at it for four months btw.

Anyway. Can anyone recommend a three day full body routine using only dumbbells?

I appreciate anyone even taking the time to read this, thank you

-brendan
 
You've got the full-body idea down, but I would take out one of your chest exercises, (probably push ups) and add in split squats. You're also doing the same/similar exercises every workout. If you're going to stick with full-body (which is a good idea), i would suggest alternating push/pull workouts.

some pulling exercises you can do with minimal equipment are:
dumbbell rows (elbows in and out)
pull-ups/chin-ups
negative military press (let weight down from top slowly)

some pushing exercises you can do with minimal equipment are:
dips
military press
benchpress (and variations)

You can also alternate all the leg exercises, i would suggest at least two a session:
squats
lunges
split squats

While there's all sorts of variations you can do with your workouts, your body is going to adapt quickly with only 30lbs dumbells. i would suggest getting more weights or think about joining a gym.
 
Last edited:
hmmm

are push ups not really good for your back and biceps also?

as in better than flys and presses?

I also have no chin up nor dip apperatus. or even makeshift app.

could you arrange various ex according to push or pull? i,e squats? as im a moron haahaha.


thank you for your reply!
 
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